THE CONJURING

Announcements

No 6pm class on Halloween night. Enjoy Trick or Treating!

CROSSFIT TRENCHES – CrossFit

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L-Sit (2x1min (accumulate 1min e/set))

Plank (2x2min (accumulate 2min e/set))

Accumulate 3min

Metcon (No Measure)

150 Flutter kicks

Metcon (AMRAP – Rounds and Reps)

4min AMRAP of:

6 Med-ball Clean 20/14

8 Weighted sit-ups 25/15 plate (plate must touch floor above head then floor in front feet)

6 Med-ball bear hug squat 20/14

8 Hollow Rocks
1min Rest

Metcon (AMRAP – Reps)

3min AMRAP (Reps) of:

8 Walking Lunges (4 e/side)

6 Supermans

ROMWOD

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